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Old 04-01-2012, 05:05 AM   #1
Ryan Hutchings
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Join Date: Mar 2012
Posts: 20
Default Ryan's First Olympic Training Log

This is my first attempt at Olympic Weightlifting. I have been powerlifting for about 6 months and have decided to transition into Oly. My best lifts were 385 Squat / 275 Bench / 405 Deadlift (all in pounds) at 5' 8", 200 lbs. (I'm carrying too much fat and should be able to lose 20 or 30 lbs comfortably as my training advances.)

In keeping a log here I hope to receive guidance and suggestions based on the information I provide. Unfortunately, I have no access to a coach nor can I record videos because I'm deployed and will be for at least 3 more months. I absolutely plan to find an Olympic Weightlifting gym (or an Oly friendly one) and a coach when I get home. Thanks in advance to everyone.

I've attached the training template I'll be using.--> newprogramoly.zip
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Old 04-01-2012, 05:07 AM   #2
Ryan Hutchings
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Join Date: Mar 2012
Posts: 20
Default Session 1: the Snatch - 30 MAR

This session was from 30 MAR 12.

To learn the Snatch tonight I divided it into 3 segments and added each segment until the whole movement felt comfortably. This method worked wonderfully and I can't wait to do the same with the Clean and Jerk. On to the first session...


Session A

Technique training/Warm-up

Overhead Squat - 45 x 3/3/3/3/3
Muscle Snatch + Overhead Squat - 45 x 3/3/3/3/3
Low Hang Snatch + Overhead Squat - 45 x 3/3/3

At this point I felt comfortable with the full version of the lift; segmenting worked wonderfully!

Snatch
45 x 3
45 x 3
50 x 3
55 x 3
60 x 3
65 x 3

Front Squat (Oly)
65 x 5
65 x 5
65 x 5

Pendlay Row
135 x 8
135 x 8
135 x 8

Jump-Rope and some spinal decompression stuff.


Notes
As I said before, this was an amazing session. I really feel like I made great progress and that this method is going to work wonderfully. I'm very excited! Stay tuned.
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Old 04-01-2012, 05:37 AM   #3
Ryan Hutchings
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Join Date: Mar 2012
Posts: 20
Default Session 2: the Clean and Jerk

I began by training the lift in the segments I had predetermined.

Session B

Technique training/Warm-up

Behind-the-Neck Jerk - 45 x 3/4/3
Push Jerk - 45 x 3/3/3
Split Jerk - 45 x 3/3/3
Front Squat + Split Jerk Ė 45 x 2
Muscle Clean Ė 45 x 4/3/2
Muscle Clean + Front Squat +Split Jerk Ė 45 x 3/3
Hang Clean + Front Squat + Split Jerk Ė 55 x 2, 65 x 2

At this point I pieced it all together.

Clean and Jerk (Split)
75 x 2
95 x 2
115 x 2

Overhead Squat (Snatch Grip)
65 x 5 Ė Lost my balance and after reducing the weight I realized it was because I didnít have a focal point.
55 x 5
55 x 5

Bench Press
135 x 8
135 x 8
135 x 8

Chin-Ups
BW x 5
BW x 5
BW x 3

Jump-Rope between sets of chins.



Notes
This was a fine session, but with some difficulties. First Iíll say that although the majority says the Snatch is the more technical lift of the two Olympic lifts, the Clean and Jerk gives me more trouble. Maybe itís because of the difference in weight used, or the method of pulling, but something makes it more difficult to me.

I was kind of tired by the time I had the full sequence ironed out, so hopefully next time Iíll be able to train the whole lift sooner and fresher.

I decided to learn and train the Split Jerk as opposed to the non-split and Iím glad I did, because it wasnít as difficult as I thought it would be and I think it will allow me to C&J more weight down the road.

All in all, despite having trouble learning the C&J, Iím confident that with many, many repetitions I will begin to perfect the technique. It may sound typical, but I feel sure of the manner of the motions and their intentions; i.e. triple extension, power shrugging, catching. I understand the movement of the body according to the bar is as active as the movement of the bar itself; what should move the bar and when; what is more and less efficient and I think knowing these things is going to make me successful.
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Old 04-01-2012, 09:25 AM   #4
Ryan Hutchings
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Join Date: Mar 2012
Posts: 20
Default Correcting my C&J

After reading further, (actually a Catalyst article by Greg http://www.catalystathletics.com/art...?articleID=125) I'm pretty confident that the problem I'm having with the C&J is because I am not using the same "hip contact" as when I Snatch. I didn't realize it was supposed to be done in the C&J also. (albeit a little lower than hips, actually upper thigh)

I was basically pulling straight from the floor trying to use triple extension (of the ankles, knees, and hips) with zero contact, aside from the bar touching my shins while on the floor.

Now I know, and G.I. Joe says that's half the battle.
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Old 04-02-2012, 05:03 AM   #5
Ryan Hutchings
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Join Date: Mar 2012
Posts: 20
Default Session 3

Session A

Technique training/Warm-up

Some bodyweight front squats, limb rotations, snatches and C&Js with a bar only.

Snatch 1
55 x 2
65 x 2
75 x 2
85 x 2
95 x 2
95 x 2


Clean 2
95 x 5
95 x 5
95 x 5


Clean and Jerk (Split) 3
105 x 1
115 x 1
135 x 1


Front Squats 4 (Cleaned the weight up on the first rep)
135 x 5
135 x 5
135 x 5


Pendlay Row 5
135 x 8
135 x 8
135 x 8


Push Jerk 6
135 x 3
95 x 3
95 x 3


Conditioning/Cool-down 7
Jump-Rope and some spinal decompression stuff.



1) Snatch: Since Iím still getting a feel for the full movement I used a ton of reps with light weight which made me tired a little early. Now that Iím comfortable with the sequence, Iíll start with 95 and increase the weight in a similar manner to prevent early fatigue.

2) Clean: Iíll pretend I did Cleans on purpose, and not admit that I forgot to do the Jerk entirely...

3) Clean and Jerk (Split): Next time, as with the Snatch, Iíll start with 135 and work up to prevent early fatigue. I feel really comfortable with both the Snatch and the C&J now, but I will still increase the weight for work sets very slowly.

4) Front Squats: I cleaned the weight up on the first rep then performed the set of Front Squats. Good stuff, no issues.

5) Pendlay Row: It was business as usual for these.

6) Push Jerk: These were supposed to be Push Presses, but when I was recalling the session I realized that I was rotating under the bar and locking my elbows much more than I was pressing at the top. Iíll use that observation and occasion as a learning experience.

7) Conditioning/Cool-down: Iím getting much better at jumping rope. Iím also still trying to work a tweak in my upper-middle back while doing some decompression stuff; hanging from pull-up bars, suspending from top position on dip bars.

All of the work that doesnít contribute to perfecting form and achieving baseline weights with the Snatch and C&J is low priority for now; Iím mostly using it for conditioning at present. My overall confidence in the technique of both lifts is sky-high. I am very excited about all of this.

As you may have noticed, surely to the disapproval of some, I am adopting a "Bulgarian training system" in that I will be training every day. Once I have baseline weights for the Snatch and C&J I will start varying intensities, but not reducing frequency.

Thanks for reading through all this! Stay tuned.
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Old 04-03-2012, 05:10 AM   #6
Ryan Hutchings
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Join Date: Mar 2012
Posts: 20
Default Session 4: Greasin' the groove and getting a little rest.

Session A

Technique training/Warm-up
Some bodyweight front squats, limb rotations, snatches and C&Js with a bar only.

Snatch 1
95 x 3
95 x 2
95 x 2
95 x 1

Clean and Jerk (Split) 2
135 x 1

Clean 3
135 x 2
135 x 2

Conditioning/Cool-down 4
Jump-Rope and some spinal decompression stuff.


1) Snatch: Lockout felt weak.

2) Clean and Jerk (Split): Lockout felt weak.

3) Clean: Here, I switched from the C&J to the Clean to avoid the lockout during the Jerk.

4) Conditioning/Cool-down: Same old.

I got in the gym and realized after a few lifts that my lockout was feeling weak and shaky. I decided it was better to ďknow when to fold Ďem,Ē so to speak. I performed a few sets of the main lifts, hit the jump-rope for a bit, and then called it an evening; just to grease the groove. Weíll see how it goes tonight!
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